Plyometrics training tends to be associated with short-distance runners, but it also benefits long-distance and ultra runners! Below you will find our coaching insights and how to incorporate these higher-intensity workouts into your training plan.

Plyometrics Training

Plyometrics training is a form of exercise that focuses on explosive, rapid movements to enhance muscular power, strength, and coordination.

What makes plyometrics appealing is that it can be done using bodyweight-based exercises like box jumps, skaters, and burpees, eliminating the need for a gym or equipment. This accessibility makes it a versatile and practical choice for those who prefer outdoor workouts or lack access to a gym.

As a beginner runner, you should gradually increase the intensity and volume of plyometric exercises over time. Intermediate and advanced runners can incorporate longer sessions and add weights to make the workout more challenging.

Here are two workouts from our COROS Verified Workouts that you can download to your training calendar:

• Plyometrics Beginner: focus on the quality of the workout by slowing down the movements to ensure that you are using proper form instead of trying to get a higher number of reps per set
• Plyometrics Intermediate/Advanced: focus on increasing the tempo and decreasing the rest periods

Training Benefits

Plyometrics training offers numerous benefits that can enhance running performance and overall athletic ability.

• Enhances performance by boosting explosive power and speed through fast-twitch muscle activation, which is essential for sprinting and surges. It also improves overall strength and endurance, helping runners maintain form and reduce fatigue during longer runs.
• Improves running economy, allowing runners to sustain their pace with less effort when running longer distances or maintaining faster speeds during races. It also enhances proprioception and balance, enabling better navigation of uneven terrain, avoiding obstacles, and stability throughout the running gait cycle.
• Many of these exercises target the muscles, tendons, and ligaments around the knees, ankles, and hips. Strengthening these areas can help prevent common running injuries, such as IT band syndrome and Achilles tendonitis.

Plyometrics training can be high-impact and put significant stress on the body, so proper form, progression, and recovery are crucial. It's best to start with low-intensity exercises and gradually increase the intensity and volume over time. Additionally, proper warm-up and cooldown routines should be followed to reduce the risk of injury.

Coaching Insights

Periodization for runners is a structured training approach that divides the training season into specific phases, each with distinct goals and training emphasis. The primary objective of periodization is to optimize performance and minimize the risk of overtraining and injury. By varying training and incorporating rest and recovery, periodization helps runners reach peak performance during their target races or events.

Plyometrics are often incorporated into a runner's training program during certain phases of periodization.

User Case

This athlete is preparing for the Mammoth 50k at the end of September. To get a better idea of when they should incorporate Plyometrics Training let's break it down:

If you need help figuring out if this is a workout you should add to your plan, or if you would like your training questions answered, email us at coach@coros.com, and we’ll be happy to share insights!